Chicory (Cichorium intybus), also known as the blue daisy or blue sailor, is a perennial herb cultivated and used worldwide. It has sturdy, spiky stems and bright blue flowers.
Nearly every part of the chicory plant can be used, making it versatile in both cooking and herbal medicine. Historically, the main use of chicory was as a feed supplement for livestock. However, the plant has many health benefits that extend to humans as well.
Research has shown that chicory is a good source of antioxidants and prebiotics, which support a variety of benefits, including healthy digestion, blood sugar control, and immune function. In some parts of the United States, such as New Orleans, it is common to infuse chicory into coffee.
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Chicory is a good source of inulin, a prebiotic fiber that supports healthy gut flora. When ingested, inulin passes from the stomach to the large intestine where it is broken down by bacteria. Inulin acts as a food source for the good bacteria in the gut.
Increasing beneficial bacteria in the gut has many health benefits, including reduced inflammation, improved mineral absorption, and better defenses against harmful bacteria.
Fresh chicory root is about 68% inulin by dry weight, while dried chicory root is 98% inulin. Adding chicory root to a balanced diet is an efficient way to increase your fiber intake and support a healthy digestive system.
The inulin in chicory is involved in carbohydrate digestion and helps control blood sugar levels: prebiotic fiber slows down the absorption of glucose in the intestine, preventing blood sugar spikes after meals.
One study looked at the effect of inulin and oligofructose, another fiber found in chicory, on the body's glycemic response to food. Researchers linked fiber to a lower glucose response, suggesting that including chicory in your diet may help control blood sugar levels.
Chicory may help manage diabetes, but it is not a substitute for regular medical care. People with prediabetes, type 1 diabetes, or type 2 diabetes should discuss the potential effects of chicory with their healthcare provider before incorporating it into their diet.
Research shows that chicory may help regulate appetite and support long-term weight loss. This herb is high in fiber and forms a gel-like substance when it reaches the stomach, promoting feelings of fullness and reducing hunger.
Additionally, when inulin is broken down in the large intestine, it produces short-chain fatty acids (SCFAs) that stimulate glucagon-like peptide-1 (GLP-1), a gut hormone that suppresses appetite and releases insulin. Chicory's ability to stimulate GLP-1 in the body can help you feel fuller for longer, helping you eat fewer calories overall, making it a valuable addition to sustained weight loss efforts.
Chicory has high antioxidant properties due to the many bioactive compounds it contains, such as phenolic acids and flavonoids. Antioxidants protect against a variety of diseases by counteracting free radicals, compounds that can build up and cause oxidative stress and damage healthy cells. Among chicory's many bioactive compounds, chlorogenic acid has powerful anti-inflammatory properties and is key to reducing free radicals throughout the body.
In addition to chlorogenic acid, chicory contains the caffeic acid derivatives ferulic acid, caftaric acid, and chicoric acid. Together, these antioxidants help reduce inflammation that can lead to cardiovascular disease, cancer, and liver problems.
Including chicory in a balanced diet can help increase your intake of antioxidants.
Chicory is a nutritious plant known for a variety of health-promoting properties. The herb is low in calories and rich in dietary fiber. However, a standard serving of chicory root contains less than 10% of the Recommended Daily Value (DV) for most nutrients.
One chicory root (about 60 grams) contains the following nutrients:
Calories: 43 Fat: 0.12 grams (g) Sodium: 30 milligrams (mg) Carbohydrates: 10.5 g Fiber: 0.9 g Protein: 0.84 g Manganese: 0.14 mg, or 6.1% of the DV Phosphorus: 36.6 mg, or 5.2% of the DV Potassium: 174 mg, or 5.1% of the DV Vitamin C: 3 mg, or 3.3% of the DV
One serving of chicory contains trace amounts of vitamins and minerals, including manganese, phosphorus, potassium and vitamin C, that are essential for overall health.
Manganese is an essential mineral that aids in many bodily functions, including metabolism, bone formation, reproduction, and immune response. It also helps fight free radicals. Phosphorus is an essential mineral for bones, teeth, and DNA. It is involved in several chemical reactions in the body.
Potassium supports heart, kidney, muscle function and other cellular functions, while Vitamin C supports the immune system and acts as an antioxidant.
Attracted by the benefits of chicory, many people take the herb in supplement form. Chicory root is sold as a capsule or powder supplement that can be mixed into a variety of recipes. Chicory is often the main ingredient in powdered inulin supplements.
Consuming concentrated chicory may benefit digestion, blood sugar, and weight management. Dosage varies depending on the desired effect and the brand and type of product. Currently, there is no standard dosage for chicory.
Factors such as age, gender, and medical history can affect the effectiveness and safety of supplements. Consult your healthcare provider regarding the appropriate use and dosage of chicory supplements.
Chicory allergies are rare, but possible. People who are allergic to birch pollen may be more likely to develop chicory allergies because the plants have similar protein structures.
Consuming large amounts of chicory root may also cause gastrointestinal (GI) symptoms such as bloating, abdominal discomfort, and flatulence (gas). Unless otherwise advised by your healthcare professional, start with a moderate amount of chicory and gradually increase your intake as tolerated.
Research has not established a safe level for consuming chicory during pregnancy, so pregnant women should consult with their health care professional before incorporating any form of chicory into their diet.
Adding chicory to a balanced diet has many health benefits. Like any vegetable, you can eat chicory leaves, shoots and roots. Follow these tips to help you consume chicory:
Mix raw chicory leaves with other lettuces, nuts and fruits for a refreshing salad. Saute chicory leaves in olive oil and garlic for a flavorful side dish. Brew the chicory root alone to enjoy it as an alternative to traditional coffee or mix it with coffee grounds to add a rich, earthy flavor. Add chicory root fiber to a variety of baking recipes to increase the fiber content and add a hint of sweetness.
Fresh or freshly ground chicory can be stored in an airtight container in the refrigerator where it will stay fresh for up to a week.
Chicory is a versatile plant with rich flavor and many purported health benefits. Well known for its inulin content, chicory root is beneficial for gut flora health, blood sugar control and appetite management. The plant is also rich in antioxidants that help fight oxidative stress in the body.
People with birch pollen allergies should exercise caution when consuming chicory as they may be at risk of an allergic reaction. There is a lack of research on chicory consumption during pregnancy. It is recommended that you consult with your healthcare professional about potential side effects before taking chicory or chicory supplements for health purposes.
